070621 Thursday

0600 Crossfit

W/U:
3711
30-20-30
Burgener W/U w/ O-Bar:
Dip Drive
Dip Drive Elbows High and Outside
Muscle Snatch
Overhead Squat
Sostz Press
Jump to Land – Bar Overhead
Jump to Land (OHS)

WOD:
Rx'd: 40#/25#
20 Ball Slams (30#)
200 m Run
Max Rounds in 20 min

Total Rounds: 9 + 10 ball slams

1830 Boot Camp

Warm Up:

3711
30/20/30
Tabata Squats: 4:00


Equipment Requirements:

Kettlebell
Dumb Bell (2)
Box


Skills:

One Arm Kettlebell Swing
Push Press/Push Jerk
Burpee
Box Jump
Elevated Push Up
WOD:

Kettlebell Swing 10r/10l
Push Press
Push Jerk
Burpee
Plyo
Elevated Push Up
Run 200 Yards


Repeat as many times as possible in 30 Minutes



Warm Down: Knees to elbows: 50